Saturday, May 23, 2015

Since I missed Tuesday and Wednesday of this week, Saturday I played catchup…

A. Strict Press – 3 x 5-8 reps (double progression)

used 78# and went 8-5-5

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

B. Choose one of the following 2 options:

1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch (barbell) – Reps 15-12-10-8 (increasing weight)

Chose HMS’s…went 33/53/63/73

A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET

73/163/193/228/243

B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

8-8-8

C. Alternating DB Front Raises – 3 x 20 (10 per arm) – SAME WEIGHT
***Superset the LAST set with upright rows to failure with same DB’s

8#’s per hand, got 40 upright rows for superset

D. EMOM x 7 min – 12 reps Lateral Raises
***Rest will only be 30-35 seconds, so cautious with weight selection

5#’s per hand

C. Bent-over DUMBBELL ROWS (both arms at same time) – Reps 15-12-10-8-6 (increasing weight)

20/25/30/35/40

D. Ring Rows – 3 x 10-12 reps (scale for more difficulty if needed by elevating feet more)

3 sets of 10

E. Barbell Curls x reps 15-12-10-8 + Drop set on final set of 8

33/43/48/53 + 6 reps at 33# for drop set

E. Abs sequence – Complete all sets of each movement before moving on to next movement:

1. Weighted Sit-ups – 2 x 15-20 reps
2. Lemon Squeezers – 2 x max reps unbroken – https://www.youtube.com/watch?v=tm3E6q9h01g
3. PVC Twists – 1 set of 100 reps

did non-weighted situps and focused on keeping my elbows back and looking up…these were tough. didn’t do the rest of the ab stuff…the situps were enough.

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